5 Tasty Nut Alternatives for Those with Nut Allergies

Over 15 million Americans suffer from a food allergy with peanut and tree nut allergies ranking as one of the most severe. And if you're someone with a nut allergy, you know the struggle of trying to snack while still avoiding anything with nut products. Especially when you're looking for something packed with protein, having a nut allergy can leave you empty-handed in between meals. But look no further, because here are some protein-packed nut alternatives that your taste buds will love.


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Sunflower Seeds

Sunflower seeds are an excellent snack and come in dozens of different flavors. On top of being packed with protein, sunflower seeds are a brain & heart-healthy choice. You can also have sunflower butter which contains 7 grams of protein per serving and is a great alternative for peanut butter.

Chia Seeds

If you’ve ever had flax seeds, chia seeds are kind of similar but extremely healthier for you. They contain not only protein but calcium, fiber, omega-3 fatty acids, and healthy carbohydrates. Add these little seeds into some milk, oatmeal, or yogurt and they’ll absorb 10 times their weight in liquid. There’s plenty of different recipes you can find that can dress chia seeds up into exciting desserts or quick breakfasts.


Edamame is a source of soy protein that’s rich in healthy fiber, antioxidants, vitamin K, and protein. These little green plants can reduce the risk of heart disease and improve the blood lipid profile. Only 1 cup of edamame adds up to 17 grams of protein while being less than 200 calories.

Roasted Chickpeas


Roasted chickpeas probably aren’t the first thing that come to mind when you think about high protein peanut substitutes – but don’t let them be overlooked. They’re high in protein, fiber, and have a moderately low-calorie count.

Disclaimer: this post is for informational purposes only and is not intended to replace the advice of your medical professional.